Avocados in a gout diet
Avocados are one of my favorite fruits although it mixes better with vegetables in salads and it’s green, it feels more like a vegetable since it’s definitely not sweet like a fruit. Avocado has a long history of cultivation going as far back as 10,000 years in Central and South America. It can be cultivated in tropical and Meditteranean climates around the world. Avocado is also the main ingredient in guacamole which I love. Avocados are very healthy for you, often considered a superfood and it is the one food on the planet that can sustain you the longest if you only had avocados to eat. Why? Because avocados have more than 20 different vitamins, minerals and phytonutrients that can keep you alive. That’s why it deserves the attention of gout sufferers and avocados should be part of your gout diet.
It has the daily recommended intake per 100 grams of vitamin K at 26%, folate at 20%, vitamin C at 17%, potassium at 14%, vitamin B5 at 14%, vitamin B6 at 13%, vitamin E at 10% and also contains magnesium, selenium, copper, iron, zinc, phosphorous, vitamin A and many others.
Avocado has 160 calories, 2 grams of protein and about 15 grams of healthy fats. Actually avocado has 77% of its calories as fat making it one of the fattiest foods on the planet. But here we are talking about good fats since the majority of avocado’s fat is oleic acid, a monounsaturated fatty acid also found in olive oil. Oleic acid is a powerful antioxidant that has been proven to reduce inflammation which offers another health benefit to gout sufferers.
Did you know that avocados have more potassium per 100 grams than bananas? This is very important for gout sufferers since potassium helps excrete uric acid from the body. This will also help gout sufferers avoid high blood pressure which puts them at an increased risk of heart attack, stroke and kidney failure.
Avocados are also high in fiber helping regulate your blood sugar levels to avoid diabetes and contributes to weight loss since eating avocado makes you feel full longer. They can also help improve your cholesterol levels, reduce your blood triglycerides, increase HDL (the good cholesterol) and lower the LDL (bad cholesterol).
What gout sufferers should also know is that studies show that extracts from avocado and soybean oil called Avocado and Soybean unsaponifiables can actually reduce the symptoms of arthritis and osteoarthritis. What we don’t know to date is whether avocados themselves and not just the extract have this effect. It does this by preventing what we call prostaglandin E2 synthesis, a pro-inflammatory, within the connective tissue. The vitamin E in avocado can also help promote the repair of cartilage around the joints. In addition, avocado oil in combination with vitamin B12 is also used to treat psoriasis.
Whatever you do make sure to eat a few avocados in the course of a week to benefit from this superfood. You can add them in salads like I do, make guacamole, add them in all kinds of recipes or just scoop them up with a spoon and eat them plain.
Posted by Spiro Koulouris
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